WOD

WOD 5/10/18

A) Every 3 minutes for 6 Rounds: Romanian Deadlift x 8 Pendlay Row x 8 Strict Press x 8 B) 5 Rounds for max reps: Wall Balls x 30 seconds (20/14) 30 second Rest Russian KBS x 30 seconds (24/16) 30 second Rest

WOD 5/9/18

A) EMOM12 Odd: 3 Strict Pull-up + 30 second active hold Even: 5 Push-ups + 30 second hollow hold B) AMRAP15: 20 Jumping Lunges 15 Burpees 10 One Handed KB Thruster (24/16kg) *5 Thrusters on each hand

WOD 5/8/18

A) Take 15 minutes to work up to a 1 Rep Max Power Snatch B) 4 Rounds for time: 5 Power Snatches (@ 75% of 1RM reached in Part A) 400 Meter Run 50 Double Unders

WOD 5/7/18

A) EMOM8 Ring Muscle Up x 1 Ring Dip x 3 or Low Ring Muscle Up (practice) x 3 Ring Dip x 3 B) “The Chief” 5 Rounds of: AMRAP3 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats *rest 1 minute between rounds

WOD 5/5/18

For time: Partner 10k Row *Partner A Rows while Partner B holds a Plank (straight arm or forearm). Switch positions when Partner B cannot hold the plank any longer.

WOD 5/3/18

A) EMOM10: Push/Split Jerk x 2 *use first 5 Rounds to find moderately heavy weight, repeat for last 5 Sets. B) 8 Rounds for time: 10 Push Press (115/75) 10 Burpees over Barbell *rest 1 minute

WOD 5/2/18

A) 5 Sets Paused Front Squat x 2 *3 second pause on the bottom of your squat. Work up to a heavy double. B) AMRAP12 100 meter Run 20 Cal Row 30 Mountain Climbers

WOD 5/1/18

A) EMOM12 3 Position Hang Snatch x 1 (High Hang, mid thigh, below knee. Start off with an empty Barbell and attempt to add weight every round of possible.) B) For time: 120 Double Unders 60 Overhead Squats (95/65) 300 meter Run

WOD 4/30/18

A) EMOM14 1. Behind the neck Snatch Grip Press x 3 2. Dragon Flag x 3-5 B) AMRAP14 60 Cal Row 50 Push Press (45/35) 40 Abmat Sit-ups 30 Hang Squat Cleans (45/35) 20 Muscle Ups